* Come watch the Open Announcement this Thursday at 8PM @ CVCF

WOD:

1) Bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Jerk: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 5 rounds AQAP:

30 Calorie Assault Bike

20 Box Jumps 24/20 (Step Down)

10 Deadlifts 155/105

Hit it hard, but don’t kill yourself.

4) Double Kettlebell Overhead Carries: 8 x 50 ft

Rest 60 seconds between sets. Heavy as possible.

5) Bent Ove Supinated Barbell Row: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE